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Old 10-21-2012, 04:31 PM   #1
Ireland
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Default Going from 17 per cent fat to 8 per cent-

Going from 17 per cent fat to 8 per cent-


I weigh 192 pounds, but want to incorporate this with mma/boxing.

Ive been doing starting strength so the volume is low how would i go about this-
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Old 10-21-2012, 07:08 PM   #2
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Default Re: Going from 17 per cent fat to 8 per cent-

Compound exercises will spike all muscle growth hormones ( testosterone hgh etc) which is what you want. Things like bench press squat shoulder press etc. That will improve muscle which will in turn help metabolize fat. However that being said after any lifting you should have a cardio session which has proven to burn more fat than just lifting or just cardio ( whether steady state or HIIT). So do your regular workouts than go for a run. Hope I helped.
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Old 10-21-2012, 07:53 PM   #3
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Default Re: Going from 17 per cent fat to 8 per cent-

8% body fat is unrealistic for daily life.
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Old 10-21-2012, 07:55 PM   #4
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Default Re: Going from 17 per cent fat to 8 per cent-

When a person says they are 10% bodyfat they are almost always 15% or more.
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Old 10-21-2012, 08:30 PM   #5
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Default Re: Going from 17 per cent fat to 8 per cent-

I'm at 7.2%, it's very realistic. Just stay dedicated to a routine.
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Old 10-21-2012, 08:34 PM   #6
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Default Re: Going from 17 per cent fat to 8 per cent-

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I'm at 7.2%, it's very realistic. Just stay dedicated to a routine.
Lol.
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Old 10-21-2012, 08:50 PM   #7
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Default Re: Going from 17 per cent fat to 8 per cent-

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Originally Posted by Ireland View Post
Going from 17 per cent fat to 8 per cent-


I weigh 192 pounds, but want to incorporate this with mma/boxing.

Ive been doing starting strength so the volume is low how would i go about this-
Don't know where to start unless you give us more details but......the main thing is to eat at a calorie deficit and aim to keep protein high to prevent muscle loss. A slight deficit is best to prevent excessive muscle loss. Incorporate cardio, be consistent.
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Old 10-21-2012, 09:07 PM   #8
Ireland
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Default Re: Going from 17 per cent fat to 8 per cent-

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Originally Posted by viru§™ View Post
8% body fat is unrealistic for daily life.


Do you honestly believe that? Martin Berkhan is around 5 to 7 per cent on his IF, they say 10 per cent will mean you see all your abs.

Ive gone from 21 per cent to 17 per cent now, just want to know how to get to 10 or lower...im finding it more difficult.
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Old 10-21-2012, 09:11 PM   #9
Ireland
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Default Re: Going from 17 per cent fat to 8 per cent-

Been doing starting strength for 2 months now.


Was a 38 inch waist now 35.5.


Height 5'10
Weight 192
BF - 17 per cent

Bench - 85 KG
Deadlift - 120 KG
Squat - 80KQ
Shoulder press 50 KG
Clean and snatch 40 KG ( Need to work on my technique)

Dips, chin ups, press ups, sit ups are added on.


Mon
Weights AM

Wed
Weights AM

Fri
Weights AM

Want to add boxing on Mon, Wed, Fri for PM and BJJ for Tues and Thurs PM.

Maintenance calorie is meant to be 2,500?


To be honest im a little lost with the nutritional side, i really want to shed the bodyfat.
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Old 10-21-2012, 09:12 PM   #10
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Default Re: Going from 17 per cent fat to 8 per cent-

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Originally Posted by Ireland View Post
Do you honestly believe that? Martin Berkhan is around 5 to 7 per cent on his IF, they say 10 per cent will mean you see all your abs.

Ive gone from 21 per cent to 17 per cent now, just want to know how to get to 10 or lower...im finding it more difficult.
You're obviously oblivious to the dedication required and the discomfort associated with low body fat.

It's unhealthy and also pointless to have that low a body fat level.
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Old 10-21-2012, 09:23 PM   #11
Ireland
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Default Re: Going from 17 per cent fat to 8 per cent-

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Originally Posted by viru§™ View Post
You're obviously oblivious to the dedication required and the discomfort associated with low body fat.

It's unhealthy and also pointless to have that low a body fat level.
Not at all, forget the personal stuff-

Ok if you had a client that was me, how would you propose him getting down to 10 per cent bodyfat?
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Old 10-21-2012, 10:40 PM   #12
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Default Re: Going from 17 per cent fat to 8 per cent-

Quote:
Originally Posted by Ireland View Post
Going from 17 per cent fat to 8 per cent-


I weigh 192 pounds, but want to incorporate this with mma/boxing.

Ive been doing starting strength so the volume is low how would i go about this-
So you're planning on adding a general strength/conditioning training program on top of your boxing/mma training? I take it you only do boxing/mma 3-5 times per week, so wouldn't you just add those training sessions to days you're not in the boxing/mma gym? What exactly is the question?

If it's a matter of whether to crunch all that activity into a few sessions or spread them throughout the week, I think that's really up to personal preference and whatever demands you have on your time.

As an alternative to starting strength, you could also try the 2-day split of Jim Wendler's popular 5-3-1 program. He's got all the types of exercise as well as the reps, sets, and weights set-up so you won't have to figure out much on your own. Just plug-in your 1 rep max and have a go. Plus the two days lifting per week gives you more time for recovery and/or boxing/mma skills training.
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Old 10-21-2012, 10:41 PM   #13
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Default Re: Going from 17 per cent fat to 8 per cent-

If it's body fat you're worried about, just stop eating donuts.
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Old 10-21-2012, 10:51 PM   #14
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Default Re: Going from 17 per cent fat to 8 per cent-

I think you are seriously over training. Your body has to have time to repair itself. Two days isnt a lot with what you do. Just IMO.
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Old 10-22-2012, 01:09 AM   #15
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Default Re: Going from 17 per cent fat to 8 per cent-

Ketogenic diet

I've done it and it works . But it ****ed up my cholesterol for a while...
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